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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Mar 17, 2018:

activity # timemileskm+m
  paved running4 3:27:16 16.65(12:27) 26.8(7:44) 390
  nordic skiing1 1:26:54 6.25(13:54) 10.06(8:38) 100
  rowing machine5 1:01:49 8.59(7:12) 13.82(4:28)
  Exercises1 15:00
  Total11 6:10:59 31.49 50.68 490
  [1-5]11 6:10:47
averages - sleep:9 weight:145.5lbs

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Saturday Mar 17, 2018 #

Event: BAOC: California Orienteering Week (COW), Part 1
 
12 PM

paved running 57:49 intensity: (2 @0) + (21:06 @1) + (17:40 @2) + (12:33 @3) + (14 @4) + (6:14 @5) 4.22 mi (13:41 / mi) +92m 12:49 / mi
ahr:113 max:170 shoes: Asics 1000-5

4 PM

rowing machine 21:49 [3] 5.0 km (4:22 / km)
slept:10.5

3 hip exercises
5 PM

Exercises (Ballista routine) 15:00 [3]

Thursday Mar 15, 2018 #

rowing machine 10:00 [3] 2.0 km (5:00 / km)
weight:143lbs

Losing weight on the colonoscopy diet....
30 abs
C • Diet 4
4 PM

paved running 40:18 [1] 2.9 mi (13:55 / mi) +75m 12:53 / mi
shoes: Altra Instinct 1.5

Wednesday Mar 14, 2018 #

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

20abs,15pushups, hip stuff
1 PM

nordic skiing (classic) 1:26:54 [3] 6.25 mi (13:54 / mi) +100m 13:14 / mi
shoes: Fisher SRClassic

Wax was pretty dubious, but I got around. Temp around 38F, glazed tracks and some wet spots.

Tuesday Mar 13, 2018 #

Note
weight:145lbs

Reflecting on the past week as the blizzard whorls outside. I had a great time at Craftsbury for the Ski Orienteering. It was great to see the O crowd again, plus I ran into some people I have not seen in years from Austria and Sweden, plus a totally out of context fellow from a job over 12 years ago.
The courses were way more challenging than any I had been on before, and looked to be as good as, or better, than those I have seen maps of from Europe.
I do wish this storm had arrived a month ago, now is the time for me to be running more, although I think this will be melting fast.

rowing machine 10:00 [3] 2.25 km (4:27 / km)

2x20situps,2x15pushups,hipstuff,2m.1legstand,55heeldrops

Monday Mar 12, 2018 #

9 AM

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5 weight:148.5lbs

30situps,20pushups,55heeldrops
1 PM

paved running 1:01:54 intensity: (10 @0) + (15 @1) + (5 @2) + (51:38 @3) + (7:55 @4) + (1:51 @5) 6.12 mi (10:07 / mi) +143m 9:26 / mi
ahr:131 max:167 shoes: Asics 1000-5

4 PM

paved running 47:15 [1] 3.41 mi (13:51 / mi) +80m 12:55 / mi
shoes: Altra Instinct 1.5

with Judy

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